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2.7.13
Warm-Up Over Head Walking lunges Pass Throughs DU Practice Skill Pressing Snatch Balance 3-3-3 Snatch Balance Met-Con For Time: 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Snatch OHS 20 “unbroken” DUs...
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3.2.13
Class at 4:30 today! bring a friend hope to see you all there! this months deal!
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3.10.13
REST DAY I hope everybody remembered to set the clock! Day light savings time! 13.1….. Safe to say I’m glad 13.1 WOD is over. Now I can wait 13.2 to completely crush my body. Squat Challenge We are...
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3.23.13
Class today at 4:30! Free to anyone who wants to work out! 13.3 Well I think we did outstanding on this weeks open. For a few of us that was out first time ever doing 150 wall balls. (Now we can say...
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5.14.13 This One Time at CrossFit…
Don’t Forget Tonight We Have The 6pm Class! Warm-Up 25 Ring Pull Ups 50 Push Ups 75 Air Squats 100 Sit-Ups 125 DUs (375 singles) Mobility Strength Snatch 2-2-2-2-2 Met-Con 5 rounds 10 Pull Ups 10 OHS...
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Free CrossFit!
Free Class Today At 4:30! Come and workout with a great group of people!
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5.28.13 Thoroughbred Athletes Created Daily
Warm-Up Double Under practice Squats Lunges Samson Stretch Strength Back Squat 2×10 Front Squat 2×10 OHS 2×10 all lifts should be 65% of 1RM Met-Con 3 min AMRAP Box Jumps 30/20″ (Must complete full...
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6.6.13 WOD For A Cause
Pre-WOD Test PVC Over Head Squat Mobility Re-Test PVC Over Head Squat PVC Pass Throughs One legged Toe Touches WOD For Load: 8×4 Power Snatch 70% of Max Modify as need form is first For Time: Lumber...
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6.9.13 We Need Your Help!
Busy month at Fortitude Fortitude needs all the help we can get this month! We have a ton on our schedule and we want everyone to be one the same page. New Classes Just to clear all the questions on...
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6.10.13 Tabata Style Training
Pre-WOD 50 Unbroken DUs Super man holds Hip Mobility 25 empty bar Thruster ME: Pull Ups WOD For Strength: Front Squat 2 x 6 w/KB-Chains OH Squat 2 x 6 Back Squat 2 x 6 w/bands Squats should be at 75%...
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6.24.13 Francesca, Fran, Franny….
Meet what I would consider the Fran family. Pre-WOD 400m jog General stretch WOD For Strength: 3×3 @ 85% OHS Back Squat Front Squat For Time: 12-9-6 - Thrusters 145/105 - Dead Hang Pull Ups -then no...
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6.29.13 Free CrossFit Class!
Free Saturday Class at 10:30am don’t be late! WOD …. to be announced….
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8.9.13 Nancy Friday
Pre-WOD General Mobility ROM Drill WOD “Nancy” Five rounds for time of: 400 meter run 95/65 pound Overhead squat, 15 reps Post-WOD Shoulder and Hip Mobility
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9.28.13 No Saturday Class!
No Class Today Guys! Come out to CrossFit Lokahi and cheer us on! We will be competing from 9am-10:30am and hanging out until 1ish! Hopefully see you all there! I saw this photo on CrossFit.Com and it...
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